Move over white meat chicken and fish. You have some competition these days as the lean meat of choice for people who are trying to lose weight and eat a heart healthy diet.
Gone are the days when someone has to forego red meat when they are diagnosed with high cholesterol or heart disease. Positive developments in how cattle are bred have led to an increased availability of leaner beef. Yes, you are reading correctly, I am giving my thumbs up to eating lean red meat.
According to the U.S. Department of Agriculture total fat content for a completely trimmed sirloin steak has declined 34% from 1963-2010. From 1990-2010 saturated fat in the same trimmed sirloin steak has gone down 17%. There are 29 varieties of beef that are categorized as “lean” by the U.S. Department of Agriculture, defined as containing less than or equal to 10 grams of total fat, 4.5 grams of saturated fat, and 95 mg. of cholesterol per 100 gram cooked serving or 3.5 ounces in “real life” lingo.
Since I have found that most people tend to eat 5-6 ounces of protein in their meals to reach the level of hunger satisfaction needed to make it to their next snack or meal, I have a list of about 20 varieties of beef that are calorically appropriate for weight loss. In the list I included skinless chicken breast and skinless chicken thighs for comparisons.
Find your favorite cuts, you might be surprised at it’s numbers.
|Type of Meat||Calories*||Total Fat* (g)||Saturated Fat* (g)||Cholesterol* (mg)|
|Skinless Chicken Breast||140||3||.9||72|
|Skinless Chicken Thigh**||178||9.3||2.6||81|
|Bottom Round Roast||139||4.9||1.7||64|
|95% Lean Ground Beef||139||5.1||2.3||65|
|93% Lean Ground Beef||160||7||3||70|
|Eye of Round Roast
|Sirloin Tip Side Steak||143||4.1||1.6||68|
|Round Tip Roast
|Sirloin Tip Center
Roast and Steak
|Top Sirloin Steak||156||4.9||1.9||49|
|Top Round Roast
|Chuck Shoulder Steak||161||6.0||1.9||80|
|Brisket Flat Half||167||5.1||1.9||49|
2005, CATTLEMEN’S BEEF BOARD AND NATIONAL CATTLEMEN’S BEEF ASSOCIATION
*All values are for 3 oz. cooked
** Value received from Calorie King
Hopefully you can see from the chart above that although skinless chicken breast has less calories than beef and can probably be enjoyed more often, beef can have a place in your healthy lifestyle. Make sure to keep a close eye on your personal portion and pay attention to your hunger/satiety cues. It is always important to keep an eye on your hunger/satiety cues but more so when eating foods that tend to be slightly higher in calories.